Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees
A: Worked on OHS because I’m attending level 1 seminar soon. New PR 70kg (super close to BW)
B: Scaled thrusters to 50kg: 11:02
135lb thrusters? oh, thats funny
scaled to 95lbs, 12:29, the burpees were just mean
did jumping c2b pullups since my arms are smoked from yesterdays pullups.
14:29 w/135# thrusters and 6′ burpee height
Crisco and Zack
Tue. March 12, 2013
Power AM
Warmup-Then,
A.
Four sets of:
Bulgarian Split Squat x 4 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 min
to 115#
7,6,6,5
B.
Four Sets of:
Push Press x 4 reps
Heavy Kettlebell Swings x 6 reps
Rest 2 min
to 185#
55,55,80,80#
C.
5 Sets for times of:
Bar Dips x 8 Weighted
Toes to Bar x 10
Rest 2 min
20#
Track PM
Mobility-Warmup
6 x 30m From Block on Corner Full routine
(12 strides(30m) then float 30m @RP)
6 x 10m Broad jump for distance
Rest 5 min.
Yesterday
Mon. March 11, 2013
Power AM
Warmup-Then,
A.
Six sets of 2 reps
Power Snatch + OHS
115#
B.
4 sets of 3 reps ea.
Single-leg DL
Rest 1min
Strict OHP
Rest 2 min
155#
135#
C.
5 rounds for time of:
Evil wheels x10
Back extensions x10
Track PM
Mobility-Warmup
Various starts (rollover/pushup/split skate/donkey kicks/3 point/gun drill/stick drill/ect.)
1x200m @24
2x10x100m @12.5-13sec
Rest 1min between reps/10min between sets